ATHLEAN-X founder Jeff Cavaliere embraces the less-is-more mentality. In a recent YouTube video shared on Sept. 14, 2025, he breaks down how to build impressive abs at any skill level using just two exercises.
“What if getting a six-pack was simpler than you thought? And it wasn’t just about eating clean, but most importantly, choosing the right type of ab exercise.”
Cavaliere boasts over 14.1 million YouTube subscribers and has guided thousands of individuals to achieve their dream physiques. He blends hard work with scientific data, helping structure training plans and dieting systems grounded in evidence. Ab definition has always been one of his top priorities, so he laid out a simple system for building them without trudging through two-hour-long workouts.
Jeff Cavaliere’s 2 Exercises for a Chiseled 6-Pack at Any Skill Level
Find Cavaliere’s exercise options from the YouTube video below:
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Beginner:
- Reverse corkscrew (knees bent)
- Upper circle crunch
Intermediate:
- Reverse corkscrew (straight legs)
- Power over
Advanced:
- Hanging corkscrew (on pullup bar)
- Cable crunch pulldown
Cavaliere said the abs flex the spine in two primary ways: from the top down, and from the bottom up, so each of his exercise selections reflects that goal.
“You see the abs flex the spine in two main ways: from the top down, with your rib cage being pulled down toward your pelvis, and from the bottom up, with your pelvis being pulled up toward your rib cage.”
“For complete ab development, you need both. While there’s literally hundreds of ab exercises, just two are actually needed, and these two scale perfectly to your ability level.”
For beginners, Cavaliere recommended the reverse corkscrew, noting that for the best results, keep the knees bent. Intermediates can make this movement more challenging by keeping their legs straight.
“Let’s start with the bottom up. If you’re a beginner, the reverse corkscrew is your best bet. Just remember to keep your knees bent. This lightens the load so you can focus on form. For intermediates, straighten your legs. This effectively increases the weight of your legs, making the movement more challenging.”
As for advanced lifters, Cavaliere added intensity by performing hanging corkscrews on the pullup bar.
“For advanced, take it to the pullup bar with a hanging corkscrew. Fighting gravity here is tough, but the payoff is huge. Now for top down, beginners start with the upper circle crunch. Fully lift the shoulders off the ground and rotate both clockwise and counterclockwise to hit each side evenly,” he shared.
Another useful move for hitting the abs is the power over, which helps hit the abs right below the lower chest line. Advanced lifters can add more resistance with the cable crunch pulldown.
“Intermediates can progress to the power over. This one hammers upper fibers that help to define that lower chest line, and they’re usually the first to show, even at higher body fat levels. Advanced lifters — add resistance with a cable crunch pulldown.
He advised lifters to stick with two or three sets per exercise, and with enough dieting discipline, he said anyone can be on their way to a better midsection:
“Just remember, you’re flexing from the trunk, not sitting back on your heels. Do 2-3 sets of these and pair them with enough table pushaways to keep your nutrition in check, and you’ll be well on your way to a six-pack with just two smart core choices instead of hundreds of wasted ones.”
Aside from carving out a top-notch core, Cavaliere has opened up about growing cannonball delts. He believes the rear delt row, face pull, and the seated row machine with elbows high and wide lay the perfect foundation for growth.
Cavaliere continues to offer his fans actionable workout advice for growing or refining any body part. He believes that just two exercises can transform a soft belly into a harder midsection with consistency and time.
RELATED: Jeff Cavaliere Shares His 6 Most Overlooked Exercises for a ‘Higher Quality of Life’
Watch the full video from the ATHLEAN-X YouTube channel below:
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